Broccoli, pink grapefruit and quinoa salad
Go green to boost your immunity!
Dark leafy green vegetables such as spinach, broccoli and kale are also rich in beneficial carotenoids. Raw broccoli tastes great in this salad and provides you with higher nutritional value than when cooked.
Carotenoids are the pigments that give fruits and vegetables their vibrant orange, yellow and green colours. Beta-carotene, lycopene, and lutein are all different varieties of carotenoids. They all act as antioxidants with strong cancer-fighting properties. The rich pink and red colours of grapefruit are due to lycopene, a carotenoid phytonutrient. NOTE: Lycopene is only found in pink and red grapefruit.
Quinoa is gluten-free, high in protein and one of the few plant foods that contains all nine essential amino acids. It is also high in fibre, magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants, all of which will strengthen your immune system.
½ cup quinoa, rinsed and drained
1 cup water
400 g broccoli, cut into small bite-sized pieces
1 pink grapefruits, segmented
½ tablespoon wholegrain Dijon mustard
1 tablespoon white balsamic vinegar
½ teaspoon maple syrup
4 tablespoons extra virgin olive oil
¼ teaspoon each of salt and pepper
Place quinoa and water in a saucepan and bring to the boil. Cook for 7 minutes over low heat with a lid on or until most of the liquid has been absorbed. Fluff quinoa with a fork.
Place all dressing ingredients in a jar and shake well.
On a salad plate, lay the quinoa, broccoli and grapefruit. Drizzle the dressing over to serve.